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Self-care and kindness can often come most obviously through food, but is not always the simplest or the most wanted route when we’re tired or feeling agitated or low. When we look back over a few days’ or weeks’ habits … Continued

Keep the Sunday Roast Alive! I was saddened to learn about the waning popularity of one of the highlights of my week. According to research just out by Oven Pride, the Sunday roast is on the decline. Their findings show … Continued

Our energy and vitality are bound up in optimal function of a small, but important gland in our throat. Whether you have been diagnosed with a specific thyroid condition or simply feel sluggish and have difficulty losing weight, supporting the … Continued

First published at Yogamatters.com Finding calm in life can seem more and more elusive in our busy, often oversubscribed lives. Our expectation of how much information we can take in and how much we achieve is often at odds with … Continued

Did You Know Omega 3 rich eggs are available now, the chicken’s feed being enriched with these important brain fuelling oils. Eggs are the perfect protein source, with all of the amino acid building blocks for anti-ageing body repair and … Continued

Your Core is Not Just Your Abs There’s lots of talk of core strength and core stability and even equating particular yoga postures and practices to ‘core work’. It’s interesting then to notice that this is a very modern phenomenon … Continued

Stretching can be something we look forward to or dread within our exercise regimens, so understanding its purpose and effects can create more depth and motivation, however we feel. Messages can be conflicting, so some simple basics can help us … Continued

Stress is a heightening of all our body responses and happens across all body systems. If we do push the envelope, knowing how our bodies express stress helps us to support our personal needs for best health, coping and adaptability. … Continued

Did You Know Most miso is the hatcho form made from soybeans, but it is also produced from rice, barley or wheat by adding a ‘koji’ yeast mould to produce fermentation. Miso is one of the traditional Japanese foods, traditionally … Continued

Here’s a typical scenario I hear; “I get up at 6am, commute to work, have a high-demand job, take little time for lunch and then I just feel too tired to exercise at 5pm”. Sounds fair enough when put like … Continued

Burning high and low Which is best for your body – quick and dirty or slow and steady? Charlotte Watts investigates. Human beings are designed to do a wide range of motions, at differing intensities and paces. Much movement is … Continued

Noticing our gaze and the quality of our visual attention offers us great insight into our present being and state of mind-body. Where our eyes are traveling to, what they may be fixating on and where they tend to rest … Continued

Did You Know… Paprika has been used as a colouring in cosmetics for centuries and some zoos have been known to add it to flamingos’ food to enhance their pink colour. Paprika is dried and powdered capsicum or pepper and … Continued

In my consultancy, I have the opportunity to discuss the intricacies of the working day with many clients. As I specialise in burnout, fatigue, anxiety and other stress-related conditions, this is often with those with high demand jobs who struggle … Continued

Understanding how we can move from a sense of our whole bodies, not just separate muscles, bones and joints can help us reclaim as sense of whole when we might feel fragmented, segmented or disconnected. Woven throughout the whole of … Continued

If you suffer from even occasional anxiety, you’ll know how scary and debilitating it can be. For those who have trait anxiety, where it can seem like a default tendency, it can make moving through life challenging, tiring and often … Continued

Did You Know… The characteristic bitter taste of the watercress leaf only occurs when the plant starts flowering. Watercress is botanically related to​ mustard with a similar peppery taste that stimulants bile flow in the liver promoting detoxification and digestion, … Continued

There’s lot of talk about the hormones that we release when we jump up into the stress response. It’s great that there’s much more awareness of rising adrenaline and cortisol and their effects, but what about coming down from the … Continued

Strengthening brain and body responses If you’ve ever tried patting your head with one hand, whilst rubbing circles on your belly with the other, you’ll have experienced cross-lateral (CL) connectivity. The nervous communication that is in play for you to … Continued

Did you know… Tahini is mentioned as an ingredient in hummus in the 13th century Arabic cookbook, Kitab Wasf al-Atima al-Mutada. Tahini is a fantastic way to eat large quantities of the highly beneficial and therapeutic sesame seed. Sesame seeds … Continued

We live in a fast-paced world, with many expectations placed on us by others and from our own need for continual achievement. We all have bad days, when things seem overwhelming, we just want to hide away and we can’t … Continued

The term ‘grounding’ is often used in yoga classes and in relation to any activity that helps to draw us into a sense of the present moment. But what does grounding actually mean? What qualities and physical attributes make grounding … Continued

5 Natural (and free) at-your-desk Energisers – body tricks to stop you turning to the sugar and caffeine When we’re locked into work mode with deadlines and overload, even a quick break may seem impossible. It’s important to get up … Continued

January is a time of new beginnings and even recalibration – taking stock of the aspects of our lives where we go awry and find ourselves going round and round in circles. So much of where we can get stuck … Continued

Christmas in the 21st century can seem all about shopping, decorations and TV, but inside, it’s all systems on heat and protection as we move into the coldest months of the year. How can we ensure this festive time keeps … Continued

Whilst original yuletide feasts were designed to celebrate coming together as communities to nourish and fuel for the coming deep winter months, human’s love of the sweet stuff seems to get a free pass at Christmas. It can even seem … Continued

It’s easy to lose our sense of satisfaction and need-over-want at this festive time, but finding ways to stay connected can make the whole shebang leave a better taste in our mouths in the aftermath… So the big question is, … Continued

When stress has us feeling overwhelmed, conflicted and even quite literally, lost for words, it can help to have some simple measures to hand to find a way to help ourselves come down from the ceiling. Our bodies are designed … Continued

Child pose or Balasana is a pose featured many, many times in most yoga sequences and for very good reason. Its name comes from replicating the foetal position that you evolved with in the womb. That curling up of knees … Continued

The Benefits of Walking on Uneven Ground As humans, we have evolved to have certain patterns of physical activity that are necessary for health.1 In fact, we’re built for long-distance walking, and it’s estimated that our hunter/gatherer ancestors covered daily … Continued

Did You Know… One of the main ingredients of absinthe, fennel grows abundantly in areas colonised by the Romans. The Ancient Greek state Marathon took its name from their word for fennel. Main The aniseed-like smell of fennel comes from … Continued

How often do you find yourself working over lunch or suddenly noticing that lunchtime has simply slipped by as you’re absorbed in a task? It can seem all-important to get that job done and stopping for lunch can slip way … Continued

Our bodies have natural calming mechanisms, but we often run them at such high speeds that we lose the ability to plug into our natural braking systems. Some simple tips and dietary changes can provide an intervention when agitation takes … Continued

With stress on the rise as we face three of the most challenging factors for the human psyche – change, uncertainty and lack of knowledge – watching for some really common stress-related symptoms is a good barometer to acknowledging when … Continued

Whether you spend lots of time around those Homo sapiens or tend to hide away from your fellow wo/man, at some point it’s likely you’ll be exchanging words and opinions with another of your species. These meetings can range from … Continued

In this excerpt from an interview with Anna Magee for The Telegraph, Charlotte answers some of those burning questions about what, when and how to drink alcohol to not regret it later! Are certain types of drinks better for you … Continued

Finding stillness through movement Many folks are drawn to yoga as an opportunity to experience the focussed, steady concentration of meditation in a moving, rather than still form. So if we find sitting still challenging and even downright difficult, how … Continued

Did You Know Raspberries have the highest fibre content of any fruit, making up around 20% of their total weight and increasing their healthy potential. Raspberries have one of the highest antioxidant content of any fruit, with a high vitamin … Continued

First published in What Doctor’s Don’t Tell You Magazine. There are pros and cons to standing upright, yes our arms and hands are free to use as tools and to help us communicate with others, but the pay-off for bipedal living … Continued

There are some real clues when I see clients as to the level of stress that people have been living under and the point where they may be at breaking, close to burnout or on the edge of running out … Continued

As with so many things in life, yoga is a constant dance of where we can find balance, where we can listen, where we can respond and find a path through the middle that feels neither overworking nor underworking. If … Continued

Stress is a major factor in modern life. Our busy, high-paced world often has us believing that we can cope with continually high expectations and energy output, when our bodies might be communicating something different. Weight gain that is hard … Continued

First published in What Doctor’s Don’t Tell You Magazine. With lower back pain and other posture-related issues on the rise, many people are being advised to tone up their core as a therapeutic or preventative measure. For many this translates … Continued

How Yoga Can Help Anxiety Anxiety is a common feature in life for many. The agitated, fearful and overwhelming sensations that it brings can ripple through our lives with devastating effect. Survival mode on constant alert Stress reactions are an important … Continued

Yoga is an ancient health system that includes a physical practice designed to prepare the body for meditation. Its popularity reflects its universal adaptability to suit individual needs and many modify their practice for changing phases of life. Its emphasis … Continued

Although eating nuts uncooked preserves their omega oils, sometimes we need an alternative to sugary snacks that provides just the right amount of sweet and baked flavour, to satisfy a niggling urge for sweetness, but not feed into craving cycles. … Continued

With mindfulness showing such positive effects for how we can navigate the choppy waters of life, we can feel pressure to be ‘doing that’ as well as our yoga practice. So it’s quite the relief to find that yoga … Continued

One of the many reasons that the physical practice of yoga has become so popular in the West is that its health benefits are not simply about the toning and strength it brings, but because it affects the way we … Continued

First published in What Doctor’s Don’t Tell You Magazine. We all know the knock-on effects of a bad night’s sleep, but when insomnia becomes chronic it can affect our whole being and ability to function. The daytime fatigue it creates … Continued

This lovely recipe can be used any time when we need the full brain-body satisfaction of the tastes (particularly from citrus flavours) and healthy fats that can make resisting sugar cravings much easier. Beetroot, watercress and the omega 3 oils … Continued

Heavy-metal toxicity is common in our industrialised society, where we are exposed to many toxic elements like mercury, aluminium, nickel and lead. Our bodies can struggle to eliminate these harmful components, which have been associated with hormonal imbalances, thyroid problems, … Continued

Our core values are the attributes that we see as positive, to which we attach strong beliefs, holding them up as standards for ourselves and others; in behaviour, outlook, action and communication. Identifying those which are really strong for us … Continued

The acid/alkaline balance of the body must be maintained within certain margins at all times for it to function effectively. A lot of the foods we eat such as meats, fish, dairy products, bread, poultry, eggs, cakes and biscuits are … Continued

So you identified that area, situation or action that you felt ready, willing and able to change, but there may just be that sneaking feeling that a New Year resolution has an expiration date. If you don’t quite trust that … Continued

Being vegetarian, vegan or even eating little animal produce for health reasons can still provide us with proteins. The added bonus of receiving your proteins from these sources is that they are more alkalising, contain fibre to help you to … Continued

Are your Gritting your Teeth Through Life? You may have noticed your yoga teacher saying lines like “release your jaw”, “soft jaw” or my personal favourite; “allow space between the back teeth”. I can assure you that these are not … Continued

It’s very easy to get the kind of Christmas blinkers that stop us seeing the hidden ingredients in themed drinks in coffee chains. It feels all Christmassy to have a warm mug of something sweet and spiced, so here is … Continued

These little beauties can be the antidote to the perennial pull of omnipresent Christmas sugar. Rather than adding to the glittery packaging landfill and overly sweet confectionary, making your own chocolates satisfies on so many levels; it’s great fun, you … Continued

Embracing the yuletide savoury goodness of the season is a fine way to enjoy the riches without the downfalls. This is a lovely recipe packed with immune-supporting antioxidants, fibre, sulphur compounds, spices and minerals. This delicious and hearty loaf features lots … Continued

This dairy-free ice-cream helps rather than hinders your metabolism with the presence of coconut MCTs – the medium-chain triglyceride form of saturated fats that we cannot store. Also kind on your digestion and immunity, the presence of fats slows down … Continued

Making Christmas items that we can so easily buy isn’t simply about the end-product, but also the creative joy of sourcing the ingredients and spending some quality time with a practical, tactile and engaged activity. There’s a whole lot more … Continued

First published in What Doctor’s Don’t Tell You Magazine. The menopause is a natural transition in a woman’s life cycle. It is not an illness, but a passing into a new phase, where we drop away from the more frenzied … Continued

It’s here, the season where the brightly coloured wrappers and decorated boxes adorn chocolates, biscuits and sweets in the name of Christmas. For some this represents dietary abandon with the resolution to bring it all round in the New Year. … Continued

One of the many reasons that the physical practice of yoga has become so popular in the West is that its health benefits are not simply about the toning and strength it brings, but because it affects the way we can meet … Continued

First published in What Doctor’s Don’t Tell You Magazine. We all have moments where we eat more than usual, but for those who tend to overeating, compulsion around food can be a debilitating condition, leaving feelings of powerlessness and anxiety. … Continued

Many people are drawn to yoga for the sense of calm it is reputed to help them find. In fact I heard someone say the other day – when we were discussing her back issues – that she was planning … Continued

Whilst it is best to avoid overly sweet foods as much as possible, having some sweet treats occasionally can stop us turning to the less healthy kind as knee jerk reactions when stress hits. Sweet snacks that support rather than … Continued

Letting Go Letting go is often referred to as the ultimate journey for any spiritual, awakening and conscious endeavour – yoga practice in all its forms definitely included. But what does it actually mean to let go, what are we … Continued

This article was originally published on Healthista. When we are suddenly confronted with a person, event or feeling that shoots us out of our comfort zone, for many of us the first impulse is to turn to food; often sweet … Continued

First published in What Doctor’s Don’t Tell You Magazine. Chronic pain is one of the most difficult symptoms to describe. Pain is subjective to some extent and we cannot feel the experience of another. Living with chronic pain of any … Continued

The article was originally published on Healthista. Your belly isn’t just that place where the food goes and we can stress about its appearance, it’s actually at the centre of all body systems and its health can influence how we … Continued

Part 2: Can we let go of desire, over-effort and ambition? Last month in part 1 of this two part exploration of the five yamas, we explored ahimsa and satya (non-violence and truthfulness). The next of these codes of self-regulation … Continued

First published in What Doctor’s Don’t Tell You Magazine. Irritable Bowel Syndrome (IBS) is a debilitating and upsetting condition affecting 10-20% of the UK population at any time – probably more suffering who do not report to their GP. It … Continued

Part 1: non-violence and truthfulness When I first started practising yoga nearly twenty years ago, I could immediately feel that the physical aspects of the practice were what my body deeply needed. I was very disconnected with my being neck … Continued

Kale is one of the brassicas family – including broccoli and cabbage – that is high in detoxifying sulphur compounds called glucosinolates, which have also shown to have high anti-carcinogenic action. The dark green also shows rich content of fat-soluble … Continued

This article was originally published on Healthista. Why you’re so knackered by 4pm – and what to do if you have to keep working It’s a tough time, that 3-6pm window where blood sugar levels, energy resources and often, simple … Continued

First published in What Doctor’s Don’t Tell You Magazine. Anxiety is a common feature in life for many. The agitated, fearful and overwhelming sensations that it brings can ripple through our lives with devastating effect. For those who tend towards … Continued

This article was originally published on Healthista. I feel that I can now claim that I am a calm person – most of the time. The truth is, it doesn’t come that easily to me, but it has been my life’s … Continued

The psoas muscle that allows us to stand proudly upright, is located deep within the front hip joint and lower spine. As a potential source of lower back and hip pain, to simply view its involvement in a mechanistic way … Continued

Pineapple Did you know?…..that the Spanish carried pineapples on long sea voyages to avoid scurvy, a disease caused by deficiency of vitamin C. They were said to be introduced to the Caribbean when washed ashore form the wrecks of Spanish … Continued

With so much emphasis on what to eat, the how can get rather left behind, but the full process of digestion – breaking down and absorbing food – demands as much calm and mindfulness as any aspect of our yoga … Continued

Supporting our bodies through challenging times We all have those bodily signs that seem to pop up when life’s challenges build to a crescendo. Although these can seem pretty benign, it’s good to watch the signals and be able to … Continued

First published in What Doctor’s Don’t Tell You magazine Yoga has been associated with health for thousands of years. Not just on an immediate physical level, but also as a whole system that extends to how we live and the … Continued

Space, the final frontier, to boldly go where no person has gone before… This wondrous line from the classic sci-fi series Star Trek may seem like a bit of a cliché, but it does quite in neatly describe the how … Continued

Nutritional help for coping When we become stressed, all good intentions to eat well and feel we have some control over our choices, can fly out of the window in seconds. Research has shown that the fight-or-flight response very quickly … Continued

Dry skin brushing is an easy, quick and pleasurable way to add to your health and as something physical that you can do yourself (or with someone else?) at home, also adds a fantastic De-Stress sense of ‘looking after yourself’. … Continued

“I have been on a number of retreats with Charlotte and always come away from them feeling restored, relaxed, and re-energised. As well as being hugely knowledgeable, Charlotte has a warm, friendly and approachable teaching style that makes yoga accessible and relatable. Charlotte’s kind, mindful … Continued

Finding the right place to Simply Be Doesn’t this seem like an odd title to you – don’t you just turn up to a class? Well yes, if you’re approaching this ancient discipline with an open mind and heart, but … Continued

Nutribullet, Vitamix, Magic Bullet or other blender smoothie mix ‘n’ match choices There are many reasons I recommend a smoothie or blended drink to clients. Often this is simply to move them away from drinking loads of juice that discards … Continued

Low-fat is not healthy Fats are a crucial part of our diets and all body systems rely on them for function as they make up cell membranes, insulate organs and even keep our skin waterproofed and healthy. Our brains, eyes, … Continued

Recognising and accepting sugar addiction Until recently, although we could see and feel the ‘pull’ of sugar, it was not actually proven that this was a real addiction. However, a recent study showed that sugar binges and subsequent removal of … Continued

The voices from below My belly has always been a central part of my life. In the beginning, this wasn’t because of the core support and physical axis a healthy middle can provide – quite the opposite in fact. When … Continued

Yoga beyond just making shapes If you’ve come to this blog, there’s a strong possibility that you have an interest in yoga beyond perfecting your downwards-facing dog. The enduring nature of this mind-body system lies in how it provides a … Continued

Our bodies have natural calming mechanisms, but we often run them at such high speeds that we lose the ability to plug into our natural braking systems. Some simple tips and dietary changes can provide an intervention when agitation takes … Continued

The quality not quantity approach to drinking When alcohol is part of our culture to relax and socialise, it’s easy to get swept up in habits that we might feel work against our health or find us drinking that bit extra … Continued

Listening to our hearts “The intimacy that arises in listening and speaking truth is only possible if we can open to the vulnerability of our own hearts. Breathing in, contacting the life that is right here, is our first step. … Continued

Dates have been cultivated for thousands of years and our ancestors were probably plucking them off trees in the Middle East whilst we were still hunting and gathering, making them a great Paleo sweet treat. They are high in soluble … Continued

Recovery and restoration We can spend nearly two-thirds of our lives asleep, yet often place less importance on this crucial de-stressing time than our waking hours. Sleep is all about recovery – physical, emotional and energetic. In order to function … Continued

Digestion – at the very heart of your health Often said to have the surface area of a tennis court, your digestion is responsible for digestion of foods, absorption and assimilation of nutrients and elimination of waste products and toxins. … Continued

A de-stress breakfast is not just what we eat….. Breakfast isn’t just about content (although you can see some here); the style in which you greet the day and first feed yourself can set a precedent for the whole day. … Continued

It is one of those truths we inherently know, but for those of us in more urban surroundings, getting our nature fix can feel a little too infrequent. With spring showing its buds, we can start to feel the allure … Continued

This infographic brings a quick visual guide to the chapter from The De-Stress Effect for you to make sense of any recurring symptoms that seem to pop up and go round in circles when stress hits…. More info, help and targetted … Continued

Here’s a visual overview from The De-Stress Effect to remind you why walking is the best human movement, foundational to our health, mood and well-being and great for bringing down any pent-up stress hormones.

Reducing or avoiding the sweet stuff in life isn’t just about removing its presence or pure willpower, those will only last for so long. To truly get a handle on the obsessive pull of sweet cravings, we also need to … Continued

One of the easiest ways of helping you calm your mind in challenging situations is through visualisation and learning how to learn to breathe properly. When we become anxious and stressed our breathing becomes rapid and shallow. Often we are … Continued

Free yourself from the emotional and physical effects of stress by reconnecting to your body. The De-Stress Effect is a new revolution in eating, exercise and relaxation that will return you to vibrant health by gently bringing balance back to your … Continued

Rejuvenate, relax and de-stress with Charlotte Watts over a weekend in the UK or a week abroad, all at beautiful locations. Your programme will include two daily yoga sessions, alongside options to join a silent walk, nutrition talk and evening … Continued

The De-Stress Effect: Rebalance Your Body’s Systems for Vibrant Health and Happiness by Charlotte Watts (Hay House) out March 2nd 2015 More info about the book >>>here Preorder (you only pay when the book is shipped) and get this gift: … Continued

This extract from my latest book is a really personal account of how it came into being. I loved reading it out aloud and hope you enjoy listening! If you enjoyed this, see the FREE Meditation album with The … Continued

I am an award-winning Nutritional Therapist with almost 15 years’ experience and also a 500 hour Yoga Teacher with almost 8 years’ teaching behind me. I have written 5 books, my latest The De-Stress Effect is a practical manual to … Continued

The De-Stress Effect: Rebalance Your Body’s Systems for Vibrant Health and Happiness by Charlotte Watts (Hay House) out March 2015 FREE MEDITATION ALBUM from Charlotte with preorder >>>see here Link to The De-Stress Effect on Amazon Listen to Charlotte reading the … Continued

Dedicated Time and Space to De-Stress, Relax, Renew and Connect The word retreat means “time taken to reflect or meditate” and it’s no wonder that spending our holiday time retreating from the world has become so popular. 21st century living … Continued

Our personal self-medication habits We all have those foods that come straight to mind – or create a more Pavlovian body craving response – when we are feeling tired, annoyed, upset, hard-done-by or like we deserve a treat. The likelihood … Continued

A quick guide to some scary words Numerous substances, including sugars, are added to our food to render it more attractive to us. It can make the food a better colour, prevent it going off, or just improve the look … Continued

Things that go bump in the night Rest assured (excuse the pun) if you’re one of the many who lurch awake in the wee small hours fresh from the clutches of a nightmare, you are not alone. Around 4am, many … Continued

Enhance your body’s natural stress buffer DHEA (deep breath… Dehydroepiandrosterone) is a hormone made in the adrenal glands, but the job of this crucial substance is not to excite and heighten reactions like the better known adrenal hormones adrenaline and … Continued

The ethical choice Choosing not to eat animal produce can be a positive step for the planet and an ethical choice to be respected. To function fully without the more dense animal source foods can be tricky when stress hits, … Continued

Making each moment count by Charlotte Watts The title of this article is a homage to the seminal quote by Ram Dass, formerly Dr Richard Alpert, the Harvard psychology professor who turned his back on Western thinking to become a … Continued

Fuel intelligently for focus, mood and concentration Lunch is a meal that can be seen as simply functional for many; a refuelling on the run, rather than the important stocking up on sustainable energy and nutrients that it should be. … Continued

Simple and effective One of the most popular recommendations I give to clients is dry skin brushing. This is a simple self-care home routine that can take as little or long as you have. Even doing for a minute a … Continued

Whenever I give talks or workshops and mention the mid-afternoon slump, there is usually a murmur of understanding, nodding of heads and – especially if in a corporate environment – sudden sharing of how there is a cake/biscuit/chocolate bonding frenzy … Continued

GOOD NUTRITION ON A BUDGET The healthiest food is that closest to its natural source and reorganising ourselves to move back to the freshest, prepared-at-home diet can also be cost-effective with a little extra awareness. Cutting cost need not mean … Continued

If you have already bought The De-Stress Effect, you can receive extra help along your journey by signing up to the free 6 Week Programme. You will receive supportive tips, podcasts and tools by email, about once every 2-3 days. You will … Continued

We humans are built to move continually, but our movement patterns can often add into rather than relieve our 21st century stress states. Our one response to stress – ‘fight, flight or freeze’ – has our whole bodies preparing for … Continued

Read helpful, realistic and free advice from Charlotte, author of The De-Stress Diet. My most recent book is The De-Stress Diet written with award-winning health journalist Anna Magee. This book is a culmination of my interest in the effect that … Continued

History of the British Christmas It is always good to remember that Christmas in Britain was always a time to see in the winter and prepare for the colder months to come. The difference between then and now is the … Continued

Charlotte’s article on the hows, whys and lots of practical solutions to sugar cravings was published in the autumn 2012 issue of Optimum Nutrition magazine. Sugar is addictive It’s a rare person who … Continued

What I’ve learnt along the way…. So here are the factors I’ve found work as a framework for guiding dietary change, teaching yoga and approaching many of life’s challenges – all gleaned by experience and talking to clients: The little … Continued

Healing Yoga with Charlotte Watts My own yoga practice began as a result of a strong motivation to recover from the long-term illness that had rendered me unable to experience and enjoy life as I wanted. I had had Chronic … Continued

Why is this yoga class more ‘De-Stressing’ than others? It’s a known fact that a regular yoga practice helps relieve stress, so why on earth is this class specifically given the title ‘De-Stress’ you might well ask….. Well, it follows … Continued

A Week’s Suggestions of Easy Meals to Prepare Here are some meals to throw together simply and easily as you go along your De-Stress Effect journey – remember to note down which meals worked for you in terms of taste, … Continued

Here are some meals for vegetarians to throw together simply and easily as you go along your health journey. These are suggestions that can be modified, explored and play around with to suit your tastes, lifestyle and personal circumstances – … Continued

All you need is a chair for this complete sequence with Charlotte Watts that cleverly moves your body in the major ways yoga poses cover; a twist, forward bend, backbend, standing pose (with balance component) and inversion. Even a short … Continued

Listen to helpful, realistic and free advice from The De-Stress Diet authors, Charlotte Watts and Anna Magee We recorded these discussions to help add to the content in The De-Stress Diet as part of the Free 6 Week Plan Support; … Continued

Talk Radio Europe Kenny Jones interviews Charlotte Watts Kenny interviews Charlotte Watts author of “The De-Stress Diet” on Talk Radio Europe. They talk about stress, the effects it has on us and the strategies we can use to de-stress through … Continued

The De-Stress Diet in the Mail on Sunday’s – You Magazine Confessions of a Serial Dieter – by Anna Magee “A fad-diet devotee, health writer Anna Magee reveals how she paid the price for her perfect figure with mood swings, bad … Continued

See helpful De-Stress info featured in the following great websites: How to have a holiday every day In Charlotte’s first blog as one of the esteemed spa site Wahanda’s Expert Panel, she reminds us that it is the little daily … Continued

Quotes for The De-Stress Effect: ‘’A great follow-up to The De-Stress Diet. Full of practical tips and advice, with a focus on mindful eating. Easy to read, powerful information for both your health and your weight.’’ – Dr Marilyn Glenville … Continued

The following documents can be downloaded and used to help you chart your progress, help become aware of what suits you and to record the best choices to come back to time and time again. If you haven’t already got … Continued

As Chapter 5 of The De-Stress Effect asks, which tendencies show up for you as symptoms when you’re feeling the pressure or as a result of long-term, chronic stress? From doing the quizzes throughout the chapter, you can identify which is … Continued

by Dr Jelena Nesic It’s likely that all of us remember occasions when we have mindlessly reached out for the fridge or the cookie jar at the times of stress. But, although we may have subsequently tried to justify this … Continued

by Charlotte Watts Rest assured (excuse the pun) if you’re one of the many who lurch awake in the wee small hours fresh from the clutches of a nightmare, you are not alone. Around 4am, many are staring into the … Continued

Visualising Your Way to Calm and Confident Try this visualisation to help you become more calm and confident in your daily life. To prepare, close your eyes and relax your body fully, breathing through your nose in a fully comfortable … Continued

How linked do you feel to our more hirsute animal relatives? Along with four-chambered hearts, warm blood and producing milk to nourish our offspring, we humans are linked to all of our mammalian cousins by the presence of a covering … Continued

See the article Me-Time 1 – 5 minutes for the first step in this exercise. The first month has now gone by and hopefully you have been able to find 5 minutes in the morning for your “me time”. Now … Continued

Manuka honey comes from New Zealand where the art of Apitherapy – using bee products – is strongly represented by the Manuka Bush flowers from which the bees feed. Much research has been done on the potent antibacterial action of … Continued

Quality over Quantity It is possible that you can spend nearly two-thirds of your life asleep yet many people place less importance on this time than their waking hours. Easy to do, after all we are unconscious, yet the quality … Continued

Letting your body and mind know you care. Many of us lead a hectic and busy lifestyle in which we spend most of our time meeting the demands of others. Most people have also heard of the amazing benefits of … Continued

by Charlotte Watts I had an unusual experience last year….a calm, pleasant, even soothing time in an airport. The rather beautiful new Toulouse Airport to be exact. This end to a not-awful but not-relaxing journey with a baby was like … Continued

Sometimes, given how demanding our jobs can be at times, it’s a good idea to ensure that you have some proven go-to methods to help you manage your stress levels, whether you’re about to go to work, already there, or … Continued

We are not designed to be sedentary…. by Charlotte Watts Exercise is fundamental for our immune systems, regulation of cholesterol, blood pressure, heart function, mental function, management of stress hormones etc. The “etc” here really does mean everything that your … Continued

Our Most Natural Movement by Charlotte Watts Walking is the best way to improve lower body, reproductive and digestive circulation; in fact any activity that moves the whole body around is beneficial, although cycling can restrict the pelvic area. Physiologically … Continued

by Charlotte Watts First featured in NHS Your Choice Magazine May 2009 Your body contains around 650 muscles, most of these are skeletal, holding your bones in place and allowing us to stand upright, but you also need strong muscles … Continued

by Charlene Hutsebaut Our fitness expert Charlene Hutsebaut is asked on a regular basis, “How much exercise should I do?” We cover this in full in Chapter 10 of The De-Stress Diet but here is a quick guide to get … Continued

by Charlene Hutsebaut You have the gym membership or you finally have the motivation to workout somewhere, home or otherwise and you would like a personal trainer. Choosing one can be very confusing. There are key areas to look at … Continued

Tania Ahsan – our De-Stress Case Study and author of The Brilliant Book of Calm – shares her jiggling delights with us How did you first become involved in this? I’ve always been interested in belly dance or Raqs Sharqi. … Continued

The De-Stress Diet Trouble Shooting Special “I don’t have any time to exercise.” Pull out your diary and take a serious look at your week. Where are there gaps? Where can you make time? Who can help you make time? … Continued

Eat Training and finding nutritional therapists: The British Association for Applied Nutrition and Nutritional Therapy (BANT) is the professional body for Nutritional Therapists and the best place to search to find a fully qualified and insured practitioner in your area. … Continued

Setup: back against a wall, with hips, mid and upper backs touching feet out from wall about a foot, knees slightly bent take arms up as in photo 1, backs of forearms and hands touching wall only have head against … Continued

Setup: • Standing with feet shoulder width apart, dumbbells or water bottles in hands (photo 1) Breathing/movement: • Breathe in as you ease down into a squat position (photo 2) • Breathe out as you stand up to a good … Continued

The beautiful bright orange spice turmeric is the powdered root of the turmeric plant, a member of the Zingiberaceae or ginger family. Turmeric is as important a player in the kitchen for therapeutic and preventative health as its close cousin. … Continued

Spinach contains good levels of many minerals including magnesium, needed for muscle and brain function – this is a macromineral, needed in high amounts from our diets. Magnesium is depleted by stress and low levels can cause anxiety, insomnia and … Continued

Probiotics are the ‘beneficial bacteria’ in your gut. On average we have about 7lbs of bacteria in our digestive tracts, more than the weight of our combined skin cells! Our relationship with these organisms is complex and ideally 80% of … Continued

We often associate pineapples with the island of Hawaii, but they only arrived there in the 1700s. It was the Spanish who actually had the good idea of carrying pineapples on long sea voyages to avoid scurvy, a disease caused … Continued

The tiny, humble golden linseed is a fantastic form of insoluble fibre; linseed or flaxseed is often also taken in supplement form, but it can be most useful added to foods as a ready supply of soluble fibre in the … Continued

Garlic’s long-lived use as a medicinal plant across the world is due to its various sulphur compounds, each with slightly differing properties. Garlic is a natural antibacterial, antiparasitic and antifungal so keeps the gut clean and supports the immune system, … Continued

A native plant of the Pacific, the coconut features in Indian writings from as far back as 2,000 years ago. There has been much debate about this, it so commonly being associated with the image of the Tropics. What is … Continued

This truly amazing spice is used in many traditional herbal systems, helping to balance blood sugar and reduce the ill-effects of sweet foods, whilst actually tasting sweet. It has long been used to treat high blood pressure and improve circulation … Continued

The avocado is a true superfood, packed with nutrients that protect and renew fatty areas of the body. It is also an extremely versatile fruit, being not only a fabulous salad ingredient, but also excellent for dips, and as a … Continued

Almonds are a terrific source of vegetarian protein and fibre, helping to regulate blood sugar and hunger levels, making them a perfect snack for energy, mood, concentration and natural weight control. Almonds contain a good dose of the omega 6 … Continued

This incorporates many De-Stress Superfoods that we encourage always feature in the hearty salads that you make. The healthy fats in avocado, walnuts, oily fish and olive oil can truly satisfy appetite and alongside the addition of some fruit, lessen … Continued

This is a lovely alternative to a roast dinner to avoid lots of starchy potatoes and parsnips, with the baked sweet potato providing some beta carotene goodness as a treat. A great way to take the De-Stress principles into favourite … Continued

Using nuts as protein in this evening meal can be filling and also provide some starchy carbohydrates so you don’t need to rely on grains or beans – add more if you need. Extra tip: this dish keeps particularly well … Continued

A fabulously simple way of cooking fish that incorporates great sulphur providing garlic, leek and fennel for cleansing and rebuilding tissues. You can prepare more of these than you might eat in one sitting and stick some ready-made parcels in … Continued

This veggie dish has great protein from the eggs and can be the basis of any stir-fry as outlined in Chapter 10 of The De-Stress Effect. Learn the art of the quick stir-fry and you’ll always feel confident in rustling … Continued

This dish packs a punch of De-Stress Superfoods and is particularly heating with its host of flavoursome spices. Add in the healthy fats from coconut and it is a wonderful metabolism booster – consider for breakfast! Extra tip: great to … Continued

Comfort and Soothe This spiced-up classic dish is particularly easy on the digestion and healing to the gut, with all the warming nutrients easily absorbed and highly satisfying – a great antidote to any sugar cravings hanging around. Healthy comfort … Continued

I will keep adding to these convenient, satisfying and tasty recipes to support the nutritional recommendations discussed in The De-Stress Effect and with my individual clients. Enjoy! Egg and broccoli stir-fry Warming Fish Parcels Green leafy ginger and cashew stir-fry Rosemary … Continued

Forming New Habits through Focused Attention by Dr Kerry Halliday In the words of Yoda from Star Wars, “You must unlearn what you have learned.” The most powerful tool you possess to help form new a habit is your mind. … Continued

Barriers to changing eating habits Getting into your stride of shopping, preparing and eating food is laying down good foundations to feel you’re treating yourself with best care. Looking at a few choice phrases that we put in the way … Continued

The Quality Not Quantity Approach With alcohol consumption above the moderate, a depletion of B vitamins, zinc, vitamin C and other essential nutrients occurs. We often see people with deficiency symptoms of these nutrients that can be linked at least … Continued

A National Pastime? by Charlotte Watts We all know the reputation that the British have for excessive drinking to the point of very extreme behaviour. Hardly the continental image of the gourmet meal with a fine wine, and even though … Continued

Satisfaction to Yoga Satisfaction In terms of appetite, this is the point at which the appetite is sated and we feel ‘full’ as the brain receives the signal to stop hunger mechanisms. Saturated fats Fats that remain solid at room … Continued

Magnesium to Root Vegetables Magnesium A mineral needed for relaxation and sleep mechanisms in the body, including serotonin and GABA production, as well as muscle control and heart health. An essential macro mineral, needed in large amounts in balance with … Continued

Fats to L-tyrosine/tyrosine Fats Substances that keep provide waterproof structure to cells and skin, keeping them supple and young. They also provide energy for the brain and heart and satisfy appetite to help prevent sugar cravings. Many forms in balance … Continued

This extensive encyclopedia outlining key terms from The De-Stress Effect simply wouldn’t fit into the book without losing valuable content. So here you can access it to help you refer back whenever you need a little help with definitions of … Continued

by Charlotte Watts Props are an important part of a body intelligent yoga practice as they can offer support, resistance and bridge the gap between yourself and the floor when you can’t quite reach. This last point is crucial; if … Continued

Composition of Yoga Asanas (poses) Each pose has a description broken down into the following sections (when relevant) so we can describe in a to-the-point way that is most easy to readily apply. Approach: a brief introduction and anything to … Continued

By Charlotte Watts – first published in NHS Magazine November 2010 When going to a yoga class it is all too easy to simply get caught up in what this can do for us physically, without considering the mental, emotional … Continued

How can yoga help me lose weight if it is slow and calming? by Charlotte Watts Weight loss is not simply about punishing exercise to burn calories. Our state of health is determined by what we put into our bodies … Continued

Research News from Yoga For The Mind We have mentioned some of these studies in The De-Stress Diet, but here is an article enhancing the Calm for Life chapter in the book from the Yoga For The Mind website. The following research … Continued

Yoga can help with eating disorders, according to a recent study in the USA. A clinical study demonstrated that yoga can reduce eating disorder symptoms in adolescents. A total of 50 girls and four boys aged 11-21 years were randomised … Continued

Savasana – not just ‘lying there’ by Khadine Morcom In probably 99% of yoga classes we practice savasana (corpse pose) at the end of the class. As enjoyable as savasana is you may still have wondered why do we practice … Continued

Attitude, breath and acceptance by Charlotte Watts Doesn’t this strike you as an odd title – don’t you just turn up? Well yes, if you’re approaching this ancient discipline with an open mind and heart, but somewhere in the vastness … Continued

Conscious Awareness of Breath by Charlotte Watts We all breathe, all the time – not breathing is a pretty good sign we’re not alive any more and yet so many people invest little awareness in this vital act. Yes, our … Continued